Noelle Eats | Mediterranean Tuna Salad

Mediterranean tuna

I’ve been quite diligent with my new eating (I haven’t had Taco Bell in months) and working out habits, and I’d say my fitness journey is going fairly well! Maybe one day if/when I reach my weight goal, I’ll write about what my process has been like. I stopped binging on 1+ cups of rice during every lunch and I mostly eat vegetables with any protein I have. And while I still love my pasta and ice cream and bread when I can have them, fish and veggies cooked in different delicious ways are just as satisfying! One of my favorite salad toppers/sandwich fillers I love to make now is this Mediterranean tuna salad without any mayonnaise. My favorite tuna used to be comprised of a ton of mayo and countless dashes of garlic salt, but now I love this healthier and cleaner version that has big flavor without scaring MyFitnessPal. I love the brine of the olives and capers, sweetness of the red peppers, and bright lemon throughout. I’ll take 1/3 cup of this tuna salad for lunch on top of 1 1/2 cups spring mix or spinach, 1/2 chopped tomato, and 3 stalks of boiled asparagus if it’s in the fridge for a total of 125 calories!


  • 2 cans Wild Planet tuna (or any can of choice)
  • 1 heaping tablespoon capers
  • 1 heaping tablespoon olive tapenade (or whole/sliced olives of choice but tapenade is the easiest pick)
  • 3 slices roasted red bell peppers
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon garlic
  • salt, pepper, oregano, and basil to taste


  1. Prepare and mix olive oil, lemon juice, garlic, and seasonings depending on flavor preferences.
  2. Dice red peppers into 1/4 inch squares. Add more peppers if desire.
  3. De-can tuna and mash up to desired texture. I like small, bite-sized chunks!
  4. Add red peppers, capers, and tapenade to tuna mixture and combine.
  5. Tuna may already be salty enough with the briney products, so taste before adding “dressing.”
  6. Mix in dressing and any added salt and pepper to taste.
  7. Serve on one rice cake or a bed of spring greens!